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Warm Up
3 Rounds
12 Alt Samson Lunges
6 Rev Hand Spider Lunges
12 Alt Bird Dogs
6 Hips to Wall

1 Min Single Leg Flexion/side

Strength
Front Rack Lunges (25 min)
Prep: 1×10 w/ bar, 3×6 working up
Work: 12-10-8-6 working up

3 Rounds NFT
5 Toe in Ring Pike Ups
10 DB/KB Side Bends side
15 Hollow Rocks
20 Spider Planks (10/side) slow and controlled

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